how to persevere running in snowy weather
For runners, running is a year-round activity. However, many running enthusiasts in various regions face a common challenge: how to maintain this activity during the winter, especially in snowy weather. Keeping the body warm and avoiding injuries are crucial topics. While snow is beautiful, it makes roads muddy and difficult to navigate, making it hard for runners to train as usual.
Although you don't sweat as much in cold weather as in summer, your body still loses a lot of water. Therefore, you must ensure hydration before, during, and after your run. Warm water, sports drinks, various porridges, and soups are all good choices.
Winter temperatures, humidity, and snow can all affect our training quality. Although winter is cooler compared to summer, the ability to stay warm and maintain balance on slippery surfaces becomes key. Based on this situation, here are some running tips for those who persist in running in the snow:
〔1〕
First, you need to know where you will be running. Snow has many different characteristics compared to normal ground: it is softer, more powdery, and wetter, making your steps heavier. Each characteristic carries potential risks. Running in such weather can be more enjoyable, so it's best to choose familiar routes and always pay attention to temperature and terrain changes. Avoid exploring unknown areas in pitch-black darkness. After sunrise, drivers can see pedestrians more easily, and it's easier for us to find better areas ahead. Try to exercise in well-lit conditions and choose flat areas nearby.〔2〕
When you decide to run in the snow, you should do your best to avoid injuries caused by natural conditions. The biggest threat from the cold is frostbite, which can quickly end your running activity. To avoid natural injuries, you need to protect yourself from head to toe. Generally, snowy weather isn't very cold, so it's fine to exercise outside. However, when the snow melts, temperatures drop significantly. Hence the saying, 'Snowfall isn't cold, but melting snow is.' If the temperature is too low, wear a hat that covers your ears to protect them. To prevent frostbite on your fingers, wear gloves. Your clothing shouldn't be too thick or too tight, as tight clothes can hinder blood circulation. Wool or synthetic materials are preferable; cotton clothes can make you feel colder once you start sweating.〔3〕
When running on snowy roads, the surface is slippery, so keep your strides short but increase your cadence to maintain balance. Don't aim to break your speed record in winter, as the cold weather lowers your body's performance. It's better to run longer distances at a slower pace. As for shoes, regular running shoes won't suffice for snow running. Wool shoes or at least sweat-absorbing shoes are ideal. Your shoes need good waterproofing to keep your feet warm and prevent them from becoming heavy with absorbed water. Rubber soles are a better choice, as they provide better traction on thick snow, boosting your confidence and enjoyment.〔4〕
Fast-paced running requires more from your muscles, and in cold weather, our bodies warm up more slowly. Low temperatures, high pressure, and dry weather in winter reduce the elasticity and flexibility of muscles, tendons, and ligaments, making the body stiff and less flexible. Therefore, warming up before running is crucial. Ensure your muscles are ready before starting your training. Due to the low temperatures, it's better to warm up indoors to reduce outdoor exposure time. As you start sweating, you won't feel the cold as much when you step outside, and you'll save at least ten minutes of warm-up time.〔5〕
When you start running, manage your speed reasonably. Make sure you finish your run still feeling warm. Avoid speeding up too early and then struggling to keep up, as this can leave your body cold after the run, increasing the risk of catching a cold.Pay attention to your breathing to prevent side stitches, which are more common in winter due to cold air and rapid speed increases. It's recommended to breathe mainly through your nose, with your mouth as an auxiliary. If you must breathe through your mouth, press your tongue against your upper palate to buffer the cold air.
Although you don't sweat as much in cold weather as in summer, your body still loses a lot of water. Therefore, you must ensure hydration before, during, and after your run. Warm water, sports drinks, various porridges, and soups are all good choices.
〔6〕
If the outdoor conditions are too harsh, don't push yourself. Don't become your own enemy; choose to exercise indoors instead. Indoor training in winter is also great and much safer than risking injury in a blizzard. We hope everyone runs healthily and happily!
(Article sourced from 98 Run, written by Xu Long, reprinted with permission)
Created: 2016-11-24 11:58:52